The start of something new has always been a great motivator for self-improvement whether it be the new calendar year, new school year, new job, move to a new home, and so on. Hence, the desire to make New Year’s Resolutions.
Most people MAKE New Year’s resolutions, they just don’t stick to them. Usually, lack of success in achieving your goals has little to do with willpower and motivation and a lot to do with strategy. New Year’s resolutions are nothing but self-improvement goals. About half of all Americans make resolutions and about 10% of those keep their resolutions. So what’s the secret in keeping your resolutions, in other words, achieving your goals? I am a big fan of the classic SMART goal system: Make your goals specific, measurable, achievable, relevant, and time-bound.
Specific: Stating your fitness resolution as, “I want to go to the gym more often” is not specific enough. Instead, you might say, “I want to go to the gym at least 3 days/week”. Also remember that how you intend on achieving your goal should also be specific. If you intend on going to the gym 3 days/week, you need to schedule the workouts just like you would your Dr. appointments - put them in your phone, datebook, etc.
Measurable: If something can be measured, it can be changed. “Be a better person” may be difficult to measure whereas “increase my charitable donations” is measurable. As you measure your progress, feedback helps you adjust, which moves you toward success.
Achievable: Is your goal within reason? It doesn’t have to be easy, but it should be something you can achieve. If you say that you want to have all of your closets organized and cleaned by the end of the week, that may not be achievable. But if you set your goal at one closet/month you are more likely to accomplish it.
Relevant: Are your resolutions relevant to YOUR life or someone else’s? If your goals are truly ones that YOU want to achieve, ownership will contribute to success.
Time-bound: Although most people like to make New Year’s resolutions that last all year, a year-long goal can be quite daunting. Instead, start out with one short-term goal for January. Once you achieve it, make another, and so on.
More helpful hints: Get social support by sharing your goals with family or friends, maybe even partner up with someone with the same goals. I never cancel a workout when I am meeting a friend at the gym. At least get an “accountability partner” who will check in with you weekly. Lose the “all or nothing”mentality. Something is better than nothing. If you can’t eat healthy every meal, start with one and work up from there. Most important, when you fail, get right back up. Don’t turn a temporary failure into an excuse for giving up. Get right back up and start again. I was definitely off of my healthy eating regimen Christmas Eve and Christmas Day (and probably a few days before) but by December 26 I was right back on.
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